Skill
EMOM for 10 minutes
2 overhead squats

Spend 10 minutes working up to a challenging set of two overhead squats. You can choose to either squat snatch your first rep and follow that up with an additional overhead squat or you can start with a power snatch and then complete your two overhead squats. The second option will be good for anyone who is still working on getting comfortable in the overhead squat position. Focus on pressing up on the bar and keeping your gaze forward as you send your hips back first to sit back and down into your squat. This position can be incredibly difficult so only go as deep as is safe and smart for yourself.

Workout of the Day
7 rounds of 30 seconds at each station
double unders
rest
power snatches
rest

Lighten your bar quite a bit after the skill work for today’s workout. You’ll have seven chances at thirty seconds of double unders and thirty seconds of power snatches to rack up as many reps as possible. You’ll also have thirty seconds of rest after each work period so plan to take advantage of each interval and work for as much of your time as possible. Your barbell weight should be light enough that you can complete sets of snatches throughout the entire workout. Double unders can be tough but even getting a few done in each interval would be a real win if you’re still working on this skill! If you aren’t ready for double unders in a workout feel free to switch it up to singles with a speed rope or drag rope.

standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb

CFD at home:
This workout can be done with a barbell, dumbbell or kettlebell. If you are working with a dumbbell or kettlebell you can alternate hands every rep. Double unders can be tough but even getting a few done in each interval would be a real win if you’re still working on this skill! If you aren’t ready for double unders in a workout feel free to switch it up to singles. If you don’t have a rope at home mountain climbers or lateral hops are a great sub. See you on the leaderboard!